Advanced Workout, Workout, Workout Program, Chest, Back, Arms, Legs, Delts

Week 145 4-5 Day Advanced Workout Heavy & Light 100% = 1 Rep Max Medium & Med/Heavy 100% = 2 Rep Max

Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1
MEDIUM

30-35 min

DATE

Chest:

1) Decline Barbell Press

Decline Bench Press

2) Incline Universal Machine Press

Incline Bench Press on Universal Machine

Day 2
HEAVY

35 min
DATE

Back:

1) Rack Pulls

Advanced Workout
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Day 3
LIGHT

30-35 min
DATE

Arms:

1) Seated Overhead Extensions
with Straight Barbell

Overhead Tricep Extensions

2) Preacher Curls
with Straight Barbell

Preacher Curl

3) Side Plank
Side Plank/Hold

0 x Failure          ____ seconds
0 x Failure          ____ seconds
0 x Failure          ____ seconds

Day 4
MEDIUM

35 min
DATE

Legs:

1) Dumbbell Lunges
Lunges with Dumbbells

2) Universal Leg Curls

Leg Curls on Universal Machine

3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

4) Calf Raises on Leg Press
Calf Raise on Leg Press

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Dumbbell Press

2) Dumbbell Front Raises

Dumbbell Front Raise